My Concoction

Or A Look at the Lengths a Slow Cyclist Will Take

Okay, many of you know that I have drastically cut back on sugar (and sugar substitutes) and white flour/potatoes/rice, as well as alcohol, a process that began with Dry February. During Dry February, I did give myself a couple of exceptions—I’d eat what I was served when at a dinner party AND I’d permit myself an caffeinated energy drink and/or energy gels for my weekly endurance workout. I define “endurance workout” as anything lasting longer than an hour (but in practice, anything over 90 minutes). This worked well and come March, I opted to (largely) continue being “dry”. Okay, I DID welcome dark chocolate (≥ 85% cacao content) back. But I also wanted to try exercising without sugar or sweeteners. I mean, I wanted the caffeine (it was the only caffeine I’d ingest each week, save for the miniscule quantities in four small squares of dark chocolate—limit, one per day!—and the residual caffeine in my daily cups of decaf).

30.47 miles (49 km) and 100 mg of caffeine later–yours truly after a gym session on the recumbent bike, on an empty stomach no less

The Story of My Concoction

The short of it—it ain’t tasty, but it works. Before, I’d have anywhere from 80 to 114 mg of caffeine, depending on whether I started with a Clif or GU gel, Hy-Drive energy drink, or Red Bull Zero. Usually I’d eat or drink this after 20 minutes or so of cycling if indoors or immediately before the ride if outdoors. Midway through, I might add another gel (20 to 50 mg of caffeine, plus the carbs for energy). But in the interest of my sugar reduction, I opted to experiment with another way. This also allowed (and continues to allow) me the opportunity to assess the relative importance of caffeine vs. carbohydrates in my endurance diet.1

So, I was looking for something that would give me about 100 mg of caffeine to start with. To put this in perspective, it’s about HALF the amount of caffeine that you’d find in a tall (12 oz.) Starbucks Pike Place Roast, admittedly one of the more caffeinated brands out there. A small (10 oz.) Dunkin Donuts brewed coffee has about 150 mg of caffeine. On the other hand, a cup of Keurig Breakfast Blend has about 75 mg. And your standard brown diner brewed dishwater contains about 95 to 165 mg for 8 ounces. So I’m drinking about the equivalent of a generic cup of coffee. It doesn’t seem like much, but when you subsist of decaf, it’s the equivalent of speed.

So, I started by experimenting with canned Trader Joe’s cold brew. I was FLYING! Some cursory Google research revealed that cold brew usually has more caffeine than hot brewed due to its longer steeping time. I nixed that because the caffeine content wasn’t available, even though I’d emailed the company.

Next stop—Whole Foods, where I purchased some canned Illy Espresso drink (unsweetened). The caffeine content for the 6.8-oz. can was 152 mg, so 2/3 of that would get me to 100 mg. Well, from past experience, I also noticed that carbonated energy drinks tended to affect me more quickly than still ones. A diet Red Bull worked faster than the caffeine equivalent of Hy-Drive. So I thought I’d add some carbonation to my Illy Espresso drink. Lo and behold, it not only worked, but it worked RAPIDLY! I’ve only done indoor rides (due to the weather) but I have completed 25+ and 30+ mile rides on my new Petra-approved energy drink. AND I have had no need for the mid-ride caffeine or carb boost! Perhaps with the weather improving, I might need that for an outdoor ride (with pollen and wind, outdoor rides are more challenging than those inside a gym). But I’m pleased with the results and I’m keeping all of the data in a personal training spreadsheet.

Like a fun cocktail, but without the booze. Or the fun.

The “Recipe”

  • 2/3 of a 6.8 ounce (200 ml) can of Illy Espresso drink (unsweetened)
  • flavored seltzer water (do not use the kind with artificial sweeteners)

Pour espresso into a water bottle. Add some seltzer water (I add about 4 oz.). This doesn’t taste very good, but that’s not the aim.

1And the word “endurance” is the key, because it sure isn’t speed! I cycle the same way I used to run—slowly, very slowly, but steadily. For me, the distance is more important.